Sunday, March 30, 2014

Sun 3/30 - Push (Deload)

Workout: LA Fitness
72 mins + 10 w/u = 82 mins

Morning WO w/ Sarah. This was our first push deload WO. Plan was to do about 80% of normal working weights and not go to failure (e.g. leave at least 1-2 reps in the tank). Thank goodness this was a planned deload. Warming up for incline, everything felt heavy. Thursday's heavy push WO was still in my chest and tri's. I started with 70#'s and it felt fairly easy, so my ego got the best of me and I grabbed 75#'s for the 2nd set. Realized that was a bit too heavy for today, I wisely dropped back to 70# DB's. Didn't go to failure, but definitely didn't leave 2 in the tank on the last set. Was smart enought not to push the last set to 10 reps though. Good work. Stimulated, rather than obliterated, the muscle :)  Sarah seemed to do really well with this deload and stayed away from failure..better than I did anyway.

Next we did decline bench. These felt good, and didn't bother my shoulder too bad with the lighter weight. We both really like decline, so we did 4 sets instead of the planned 3.  Then we did cable fly's. These felt really good. Can only do these when the gym isn't real crowded, but will try to do them more frequently. Shoulder press was good. By the 4th set, I didn't have 2 in the tank though...maybe 1. Lighter chest fly's on the peck deck were good and they didn't bother my R shoulder very much.  Felt great getting in a fair amount of chest volume without significant pain.

We finished up the WO with a couple triceps exercises, delts and some abs. Really good WO. Good volume (maybe too much for a true deload), but the lighter weights really felt good. Glad we did this and will do another before building back up. My shoulders really needed this, and the volume felt really good on for chest. 

I weighed 186.6 this morning. Sushi and sweet frog today on top of a bunch of cereal. I didn't go too crazy though. I really don't want to end up above 190#'s. The cut is going to be long/tough enough w/o adding too much more weight.

Saturday, March 29, 2014

Sat 3/29 - Legs & Back (Deload)

Fri 3/28 - Rest
I weighed 187 this morning

Sat 3/29 - Legs & Back
Workout: LA Fitness
90 mins + 5 w/u = 95 mins

Sarah and I went to the gym this morning for the first of a couple de-load WO's. I went heavy on BOR, but set most everything else at 80% of normal working weight. Still a very good workout, and not "easy" by any stretch. Deload for push day will be more critical because that's where I really need some recover. Sarah does too I think. Anyway, BOR/RDL was really good. I did 4 sets. Sarah slept in a tad and got to the gym after I'd already started so she got 3 sets.

Leg press was good and 6 plates was plenty for today. Legs still need longer time to recover. Pulldowns felt good and controlled with lighter weight, but still got heavy by the 3rd set of each. We did wide grip and close underhand grip pulldowns, supersetted with crunches and planks.  I didn't have it written into the WO, but we added in a couple sets of leg extensions and leg curls.

Then we did barbell curls. Moved on to seated rows and I thought 65#'s (80% of normal weight) would be plenty light. It wasn't. Did 2 sets and dropped weight for 2 more.  We did some DB curls and then did cable curls...the mother of all "look at me and my guns douche" exercise. They felt good, but I only feel comfortable doing them early morning when the gym isn't very crowded. Supersetted rear delt fly's with curls.

Good WO. Will try to take it easy tomorrow w/ 80% presses and try not to go to failure w/ the lighter weights.

I weighed 184.8 this morning. Surprised I was this low after being 187 yesterday.  Picked the kids up and went to iHop for pancakes. Unfortunately, the sugar free syrup is wreaking havoc on my digestive tract tonight.

Thursday, March 27, 2014

Thu 3/27 - Push Day

Workout: LA Fitness
(90#DBInc)6,6,85x6,6,70x8,8 Ouch
50 mins + 12 w/u = 62 mins

Evening WO w/ Sarah. I was looking forward to this WO and tackling 90# DB's again. We had to stand around waiting for an open bench for a while, but warmups felt fine. 90# DB's however did not feel fine. They felt real heavy. Needed a touch on the 2nd set for 6th rep, so I dropped to 85#'s. Two more heavy sets, that felt really heavy and then dropped for 2 back-off sets. Worked hard, but didn't get reps I was shooting for. Sarah had similar issues tonight. When I started writing out the WO for tonight, I was going to go lighter since last WO was real heavy, but figured since we had 3-4 days rest, going heavy would be fine. I was wrong. Or maybe it was just an off night. Or maybe last WO was just a spectacular outlier. Who knows.

OHP on the hammer strength machine was good. Dropped weight after 2 sets to get higher reps. We did 2 sets of decline. Both went lighter than usual, and this felt heavy too. Everything felt heavy after the first exercise actually.  Fly's were OK. Running out of time, we hit triceps pushdowns supersetted w/ crunches on the decline bench.

Decent WO. Some decent volume and decent pressing. Nothing noteworthy. Might need to schedule a deload soon (now), but have to be careful because don't want to schedule a deload to close to a probably best to do it right away, start ramping back up before the cut.

I weighed 185.4 this morning.

Tuesday, March 25, 2014

Tue 3/25 - Legs & Back

Workout: LA Fitness
(225#RDL)4x8 Bumped weight on RDL - great superset

(Plank)3x90 First time in months
63 mins + 5 w/u = 68 mins

Sarah and I hit the gym after work. Started w/ favorite superset again of BOR/RDL, but we both bumped the weight up on RDL. Really had to work the last couple reps of both BOR and RDL on every set. Followed it up w/ leg press. I bumped the weight to 8 plates tonight and REALLY worked for the last couple of reps on the last 2 sets. Going to feel these tomorrow.

Pulldowns were good, but wondering if I should lighten the load a tad when done after rowing/RDL. We did 3 sets overhand wide grip and 3 underhand grip narrow(er) grip. Supersetted with crunches and planks (90 seconds each). Hadn't done planks in a few months and they felt really good. Need to incorporate these more often. Curls were good and I got the # of reps I wanted. Last time 85#'s was a tad too heavy. Supersetted rear delt fly's. Finished up with seated rows and had to lighte the load quite a bit. Back was fried. Awesome WO. We fit a lot of work into just over an hour.


I weighed 186.0 this morning. Lost some of the water from Sunday.

Prot Carb Fat Cal
TOTALS: Grams 268 396 30  2,894
  Calories 1072 1584 272  2,928
  Percent 37% 54% 9% `

Mon 3/24 - Cardio

Walked for an hour to pick up my car downtown.

I weighed a whopping 189.4. This is the heaviest I've been in as long as I can remember. I'm actually carrying it fairly well.

Prot Carb Fat Cal
TOTALS: Grams 231 394 30  2,725
  Calories 922 1576 268  2,766
  Percent 33% 57% 10% `

Monday, March 24, 2014

Sun 3/23 - Push day (Inclne PR w/ 90#DB's!)

Workout: LA Fitness
(90#DBInc)7,6,6,6 Awesome!
(85#OHTri)8,4,70x8 wow, felt SUPER heavy
85 mins + 12 w/u = 97 mins

Sarah and I worked out together this am. When I was writing out the WO for today, I initially thought it was time for a lighter pressing day, but realized I'd only done 1 push WO this week (been doing 3 most weeks), so I wrote down 3 heavy sets of 85#'s w/ 2 back-off sets. A couple WO's ago I wished I'd given 90#DB's a shot, so I decided today if I was feeling OK during warmups that I'd give them a try. I thought maybe I'd get 2-3 sets of 5 reps and then back off. Warmups felt OK, nothing great but first set w/ 90#'s I did 7 reps without too much strain. So I figured I'd try to get 3 sets and assumed I'd drop off to 5 or 6 reps. I got 6 on the next two and was still feeling like I had a decent amount left so I did a 4th set and got 6. Then did 2 really good back-off sets. Really happy with this and a big PR. Glad I gave the heaver weight a shot because as soon as I start cutting I wouldn't have a good shot at it.

We did shoulder press on the plate loaded iso machine again. These are good if we sit up vertical. The normal position of the machine is lying back slightly, is tough on my shoulders and is really more of an incline. These hit the shoulders really well and are a little less strain than barbell OHP. Good work.  Sarah and I tried decline. She did 2 sets w/ the barbell. I did one set and it bother my shoulder so I did my 2nd set w/ DB's. These felt pretty good, but it's just too much of a pain to get heavy DB's into place on the decline and it might turn into a cluster if I asked Sarah to try to hand me heavy DB's :)

Next I did incline fly's supersetted w/ overhead tri extensions. Sarah did leg press. She doesn't really need so much chest volume at this point, and fly's bother her shoulder. Fly's felt really heavy (I was using 50's recently), as did triceps extensions. 85#'s turned out to be too heavy and even when I dropped weight I didn't get as many reps as I wanted. My chest and tri's were just fried from the heavy incline.  Then we did ab work, which I liked. Sarah, not so much.

Chest fly's were good. Liking this movement for some extra volume to make up for the fact that I can't flat bench press because of my shoulder. Finished up with some triceps and delt work. Sarah mixed in some extra crunches to show the decline ab bench who was boss :)

Awesome WO and another PR! Really pleased with progress here.


I weighed 185.0 this morning.

Saturday, March 22, 2014

Sat 3/22 - Pull Day

Workout: LA Fitness
Great BOR/RDL superset
(Crunch/KneeCrunch)20,15,15 Great ab superset
77 mins + 8 w/u = 85 mins

Was solo today. Started with what's quickly become my favorite combo, heavy bent over row supersetted w/ Romanian deadlift. Love these, but they're a bitchif the rows are heavy enough. Heavy rows makes what would otherwise be an easy RDL feel fairly tough with no rest. Pulldowns were OK, but these and seated rows are really tough after starting with the BOR/RDL combo. I did 3 sets regular pulldowns, lightened the load and did 3 more sets of reverse grip pulldowns. That's a lot of back work at less than 30 minutes into the WO.

I decided I'd try some higher volume bicep work if my left elbow would allow it. For barbell curls I did 2 heavy sets and 2 lighter sets. Felt good. Then I did seated rows for 2 heavy, 2 lighter. Followed that with more curls. This time incline DB curls. I wanted these at least 10 reps and got 3x12. Felt really good and my L elbow wasn't too terribly bad. I supersetted the inc curls w/ heavy rear delt fly's.

For abs I did crunches on the decline bench and supersetted them with knee crunches to really hammer the lower abs. This was an awesome superset. Will do this again. Finished up the WO with 3 sets of Iso Rows and 2 sets of lighter rear delt fly's.  One other thing I did today was a little bit of bench work between a couple of exercises. I did 3 sets, 1 w/ 95#'s and 2 w/ 115#'s. This is VERY light weight and still bothered my L elbow and R shoulder a bit. But, I just tried to focus on perfect form to see if I can somehow start building back up to be able to bench w/ a barbell. Going to be along road.

Anyway, awesome workout. Some real good heavy work and lots of volume for both back and bi's. I was going to do some leg press, but knees didn't feel great and I'd already done legs 2x this week and no need to push things too frequently there yet.

I weighed 184.0 this morning.

Thursday, March 20, 2014

Thu 3/20 - Push Day

Workout: LA Fitness
(85#DBInc)8,8,7 V. good
(70#DBInc)9,9,8 Hard work
(95#OHP)8,7,7 (seated)
(85#OHTri)8,5,75x8 tri's dead
(160#PeckDeck)3x10 R shoulder pain
52 mins + 12 w/u = 64 mins

Started w/ incline. Things felt heavy warming up w/ sets of 45#s,55,65,75, but then first working set didn't feel bad so I did 8 reps. Got 8 reps on 2nd set and thought I had a good shot at 3x8. Nope. Really had to work to get the 7th rep on 3rd set up. Dropped weight and wanted to get 3x10. Nope. Really controlled the weights for these lighter sets, but they were a hell of a lot of work. I probably should've dropped to 65#DB's after the first set here. Great pressing work. Pleased I beat plan.

I had decline written in next and wanted to do 2 "light" sets. Goal today was to get a lot of chest volume and after the heavy incline, weight isn't super important. Decline bench was taken, so then decided to do do OHP. Nope, all racks taken. Iso shoulder press also taken. So, we did  seated OHP. I used 95#'s and it was heavy. Partially due to all the incline, partially because it's just a lot harder then standing OHP. Don't care for these and how my shoulders felt. Next was inclne fly's and I added a 3rd set for volume because we couldn't do decline.

OH tri's were a bear. First set I only got 8. Then with a fairly short rest I only got 5. Fudge! Dropped to 75 and figured I'd get 10-12. Got 8. Damn. Tri's were cooked from pressing I guess. Hit the peck deck for 3 sets and my right shoulder was on fire. I should've stopped after 1 or 2. Today my shoulder hurt on the top outside. This felt like muscular pain rather than join/tendon stuff. Either way, it hurt. Supersetted with rear delts.

Finished up with some more triceps work and some crunches on the decline bench. I did 25 reps on the first set and was thinking about holding a 10-25# plate to make it harder. Turns out that wasn't necessary. 2nd and 3rd set on short rests were surprisingly hard. Liked these and will do them again. GOod WO. Happy with incline tonight.

I weighed 184.8 this morning. Still stuck in the "wheel spinning" zone. I don't think I'm consistently eating enough to grow, but not eating a large enough deficit to lose appreciable weight. Going to have to make a decision soon. It's hard because I'm still progressing, just slowly.

Prot Carb Fat Cal
TOTALS: Grams 248 386 34  2,823
  Calories 993 1544 302  2,839
  Percent 35% 54% 11% `

Tuesday, March 18, 2014

Tue 3/18 - Legs & Back

Workout: LA Fitness
BOR/RDL superset was brutal
54 mins + 5 w/u = 59 mins

WO after work w/ Sarah. We did much the same WO as Saturday w/ legs & back. I went a lot heavier on bent over rows tonight, and this was freakin brutal supersetting real heavy rows with RDL. This is a row weight that I think my best was probably 4x10 and we did 5 sets supersetted with romanian deadlifts with short rests between sets. Wow. Will keep doing this! Then we went right to the leg press and did 4 sets. First set or two weren't bad, but I was working hard the last couple reps on the last 2 sets. Sarah sandbagged the first set or two and then bumped up the weight :)  28 minutes into the WO here, and it was already a lot of work.

We went to pulldowns and each of us had to drop weight for the 3rd set due to the BOR/RDL combo already really taxing the back. We supersetted these with some crunches/core work.  Next we did 2 sets each of leg extensions (quads) and leg curls (hams). Finished up the workout with some biceps and rear delts.

This WO was done in just under an hour. We packed a lot into those 60 minutes.  Great WO!

I weighed 188.0 this morning. Holy crap this is the heaviest I've been in a long time. It's a lot of water because I ate a LOT of carbs late last night, but still heavier than I want to be. A little disappointed in myself for letting Sun/Mon get away from me after keeping it together Fri/Sat. Anyway, I'm not in a huge rush to get lean, but I want to be w/in shooting distance by the time it gets warm and don't want to have to cut too hard and lose a bunch of LBM.

Monday, March 17, 2014

Sun 3/16 - Push

Workout: LA Fitness
(85#DBInc)7,7,7,8 Very good
90 mins + 15 w/u = 105 mins

Sarah and I went to the gym early morning again for a push day. We warmed up for a bit longer this AM because I was feeling stiff and wanted to get good and warm before what I hoped was going to be a real good push day. The last push day was Thurs and I was hoping with an extra day of recovery I would be feeling great. I wanted to give 90#DB's a go today. I realized during warm ups that wasn't going to happen. Light weights were feeling like working weights. Probably because I didn't get a lot of sleep the last 2 nights.

Anyway, incline went really well. It didn't feel easy, and I wasn't able to attempt 90's, but did get 4 really good heavy sets. I don't think I've ever gotten better than 4x7 w/ this weight and today I got 8 reps on the last set. I can't call this a rep PR though, because I wasn't really pausing these reps. Followed that up with 2 back-off sets that were great.

We were going to do OHP, but both of us are dealing with troublesome shoulders and the racks were taken so we did a hammer strength shoulder press machine. First set really bothered my R shoulder and I told Sarah I was done. Then I decided to try another set, and I changed my sitting position so I was sitting more upright. The machine has it set up as almost a very steep incline. Anyway, I ended up liking it and we did 4 sets. We both tried bench. Sarah gave up 4-5 reps into hers, I tried 1 rep and stopped, grabbed what should be really light DB's (60#'s), did a rep or two and dropped them. My shoulder just wasn't having any of it.

Next I did incline fly's and peck deck. Loving the peck deck machine.  Finished off the WO with a bunch of tri and delt work and 3 sets of heavy crunches.  Not quite the WO I'd hoped for, but some really good work.

I weighed 185.6 this morning. Ate a lot of carbs (froyo and 6 bowls of cereal) last night after dinner so I was really bloated this morning...and heavy.

Saturday, March 15, 2014

Sat 3/15 - Lower & Back

Workout: LA Fitness 
(185#RDL)5x10 Awesome superset with BOR and RDL
(55#LegCurl)2x10 Yowza! Hard. Not fun.
78 mins + 10 w/u = 88 mins

Picked Sarah up and got to the gym at 8am when it opened. We finally tried the bent-over-row & romanian dead lift superset I've wanted to try. We didn't go real heavy, because you can't on this superset. Felt good. Was only planning on doing 4 sets, but liked it a lot so we did 5. Will do these again and try to go a little heavier. I was surprised that even by the 5th set, I was able to get the rows w/o a problem. Back is stronger. Where I felt it was on the RDL's. Lower back by 4th adn 5th set was shot. I had to stretch it out a bit before starting leg press. We hadn't done legs in a LONG time so I wanted to take it real easy here. I started w/ 2 plates, then 4 plates and ended up doing working sets with 6 plates. Heavier than I thought I'd go and was surprised this didn't feel harder.

Pulldowns were fine. We did 2 sets of overhand and 2 sets of underhand grip. Supersetted these with torture twists which we hadn't done in a while. They felt good and I'd like to do them more often, they're just a pain to get set up at this gym.  Then we did leg extensions. Left knee was a bit bothersome, but ok.

We did seated rows combo'd with leg raises. I had to drop the weight on seated rows from earlier back work. Sarah did the same (I think). I also dropped reps on leg raises. Probably because we'd already done 4 sets of t-twists. Been a tough WO so far. Sarah had the bright idea that since we were doing legs and did leg extensions, we should probably do hamstring curls. Damnit. She was right, of course. I only did 2 sets of these. They were not comfortable. Hamstrings were cramping. Glad we did these, but damn it shows we haven't done them in a while.

Finished up the WO w/ some bicep and delt work.  Very good WO. I wish my shoulder and pec were feeling good enough to do a push WO today and saved this one for tomorrow when I plan on doing a refeed, since today was pretty much full body (upper and lower). Hope I'm able to move around later when the boys and I play paintball. :)

I weighed 182.0 this morning. A little surprised I didn't drop more this week, but this is good. I don't want to drop too quickly and lose a lot of the strength I've gained.

Thursday, March 13, 2014

Thu 3/13 - Upper

Workout: LA Fitness
(80#Inc)8,8,8,8 All reps paused. Matches previous PR. Very good.
(LegRaise)25,20,15 Added reps
(160#Fly)2x10 Felt GREAT!
(85#OHTri)2x10 Very good
(58#RopeExt)2x12 Added reps
(40#Curl)12,10 Added reps
67 min + 12 w/u = 79 mins

Sarah and I went to the gym after work. We both went a little lighter on incline after going heavy the last 2 WO's this week. I got 4x8 with every rep paused. This was great work, but probably a little too much work for a "lighter" day and on a cut. This equals a prior PR again during my last bulk, and the reps back then weren't paused (these are HARDER). Seated rows were good and I added a rep across sets. I got too ambitious on leg raises w/ 25 on the first set and couldn't maintain.

Only did 2 sets of fly's because my R pec and shoulder weren't feeling great, and neither were Sarah's. We added 2 sets of peck deck. These felt awesome and I really squeezed at contraction. Will try to remember to add these in ever other WO or so.  Pulldowns were OK. Got real heavy 2nd and 3rd set.  For tri's I did 2 sets of OH DB extensions and I think this might be the first time I've gotten more than one set of 10 reps. Followed that up with 2 sets of rope extensions and added reps here. Good tri work.  Supersetted tri's w/ 4 sets of rear delts.

Finished up with 2 sets of curls (added reps) and crunches. Weren't feeling these tonight.  Very good WO. I added reps on several exercises, which is positive during a cut.  Just have to be careful here.  Too much volume for being on a cut. If I stay on the cut, I'm going to have to reduce volume or I'm going to hit a wall and/or do some real damage to my shoulders.

I weighed 181.8 this morning. Feeling good and a little leaner even up at over 180.

Wed 3/12 - Cardio (first time in 2.5 months!)

I decided to actually do some cardio at work over lunch. I was going to walk on the treadmill, but it was warm out so I headed outside. Started off running for about half a mile, but knees were killing me. I switched to walking for about 40 minutes and then picked up running again for the last 1.5 miles.  So, call it 2 miles of jogging with a walk. It was real windy and the sand from snowstorms was whipping me in the face at times. Not pleasant, but great to get outside for some fresh air.

I weighed 183.6 this morning.

Prot Carb Fat Cal
TOTALS: Grams 235 215 26  2,056
  Calories 939 860 237  2,037
  Percent 46% 42% 12% `

Tuesday, March 11, 2014

Tue 3/11 - Upper (Inc rep PR)

Mon 3/10 - Rest
I weighed 185.6 this morning.

Prot Carb Fat Cal
TOTALS: Grams 215 345 41  2,591
Calories 861 1379 372  2,613
Percent 33% 53% 14% `

Tue 3/11 - Upper
Workout: LA Fitness
(85#Inc)7,7,9,6 Great. PR w/ that 3rd set of 9
(195#PullDn)3x8,120x10 Weight bump, but too heavy
(50#IncFly)9,8,8 Weight bump - Very good
62 min + 12 w/u = 74 mins

Sarah and I went to the gym after work. Re-starting a small cut today so the only real carbs I ate today was an apple on the way to the gym. I wasn't sure what to expect, but figured low carbs for just today shouldn't affect my WO too much, but I did have a bit reduced volume planned (this was because the amount of time we had as well).  We started w/ incline and the first felt easy. I ALMOST grabbed 90#DB's and should have given them a shot. I didn't and got a rep PR with 85#'s. The 3rd set I got 9 reps, but REALLY had to work for that last rep. I was feeling good so I decided to do an un-scheduled 4th set and hoped to get 7 reps. I got 6 (with help I think). Pecs were spent. Sarah got 5 reps across with 40#DB's which was a big PR for her!

I bumped up weight on pulldowns and it was heavy. I should've stuck w/ 190. I bumped up the weight on incline fly's to 50#DB's and they felt really good. Sarah did 2 sets of BB bench and scrapped the 3rd becaue her shoulder was bothering her a bit. We'll have to keep an eye on that. Seated rows were good and we supersetted w/ leg raises as usual. I only did 2 sets because I was already feeling really fatigued. No carbs was catching up w/ me.  I had overhead press written in but didn't know if we'd actually do them. Sarah started and her shoulder didn't feel right so she racked the weight. I did 2 sets w/ little rest.

We finished up with some tri, delt, biceps and abs. Beach work.  Great WO. My shoulders seem to be doing OK with less pressing. I haven't been doing decline or flat bench in hopes that incline and fly's will be enough for now until they "heal".

I weighed 185.0 this morning. Kept most carbs and majority of my calories for post WO tonight.

Prot Carb Fat Cal
TOTALS: Grams 245 232 32  2,186
  Calories 979 928 286  2,193
  Percent 45% 42% 13% `

Sunday, March 9, 2014

Sun 3/9 - Upper (Great Incline)

Sat 3/8 - Rest (in Winchester for a workshop most of the day)
I weighed 183.6 this morning.

Prot Carb Fat Cal
TOTALS: Grams 239 327 27  2,508
Calories 956 1308 245  2,509
Percent 38% 52% 10% `

Sun 3/9 - Upper
Workout: LA Fitness
(85#Inc)7,7,7,7,6 Great
(88#SeatRow)4x8,65x10 Good

(190#PullDn)3x8,120x10 Weight bump
(58#RopeExt)4x10 Loved this new movement

85 min + 10 w/u = 95 mins

Sarah and I went to the gym in the am. We went a bit late because of the time change. Since last WO I didn't go heavy on incline, I wanted to try to go heavy and get a fair amount of volume. I wrote down 85#s for 5x6 on the WO. I normally try to do sets of 7 reps with this weight, but I've never done 5 sets so I thought 5x6 would still be really tough. Firt set I did 7 and it felt good so I decided to just keep going and see how long I could maintain. I got 4x7 (which I've done before once) and 5th set could only get 6, but I am very happy with that. Good effort. Sarah did a good job w/ 40#DB's for 5 sets.

I kept it heavy on seated rows today and did 4 heavy sets instead of 3. Combo'd these with leg raises and did sets of 20 instead of 15. I did incline fly's while sarah did BB bench again. I'm hoping switching to fly's will save my shoulders. I've also cut out decline for the time being until they feel better. Fly's felt really good again. Sarah bumped weight on bench, got 10 reps her first set (huge PR) and then was disappointed that she bumped up weight but didn't also beat reps from a lower weight.  She's a tough sell on how these things work :)

I bumped up the weight on pulldowns and they felt good. 3rd set I was definitely struggling to get last couple of reps though.  Today for tri's instead of overhead tri extensions w/ a DB, we did them with a rope on the pulley. This was the firt time I've done them and they were GREAT! I don't know if they work quite as well as DB's for me going really heavy, but they are so much easier on my shoulders and lower back. These will stay in frequent rotation. Sarah liked them too.

We finished the workout with some accessory work. I threw in a couple heavy sets of iso rows too while Sarah was doind abs and PT work. Awesome WO. Time for some sushi at a place not as good as Dolce :(

Oh yeah, if you notice legs/lower has been absent from the WO log, that's got to change. Gotta get back to work on my knee and some leg press and dead lifting.

I weighed 183.0 this morning. Planning on eating a lot today to fuel and recover from the heavy workload today.

Saturday, March 8, 2014

Fri 3/8 - Upper

Thu 3/7 - Rest
I weighed 184.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 233 395 29  2,763
  Calories 934 1580 262  2,776
  Percent 34% 57% 9% `
Fri 3/8 - Upper
Workout: LA Fitness
83 min + 10 w/u = 93 mins

Went to the gym with Sarah after work. I was really fatigued from our WO on Wed. I was sore, but it was more just a really good fatigue from going heavy last WO. Felt great! So, today I was going to stay fairly heavy on pull movements, but lighten it up on incline to give my chest and shoulders a break. We started with OHP and I warmed up w/ a couple sets working up to 135 for 3x5. Hadn't done OHP in a couple weeks so this was great!  Heavy pulldowns were good. Worked hard and followed it up w/ a light set that I really squeezed and held at contraction. Great!

Next we did incline. I was going lighter today and was torn between 70 & 75 pound DB's. I knew I wanted 5 sets and didn't want to go to failure so I went w/ 70'. Good call. They got heavy, but felt great.  I went heavy on seated rows and followed up w/ 2 light sets where I held and squeezed at contraction again. Superetted these with leg raises. Feeling spent already.

Sarah did BB bench and I did 4 sets of incline fly's. These felt great tonight, and were easier on my shoulders than doing bench. I went a little lighter on OH tri's tonight becaue I wanted more volume and I can't get that w/ 90# DB's yet.  Finished off the WO w/ some beach work and called it a night.

I weighed 183.0 this morning. Was really looking forward to some Sushi from Dolce after the WO. We called from the gym to order ahead. Phone was disconnected. Stopped by the restaurant and newspapers are up in the windows. NOOOOO! The BEST sushi place in town is closed. Really sad.

Prot Carb Fat Cal
TOTALS: Grams 214 444 74  3,289
  Calories 857 1776 666  3,299
  Percent 26% 54% 20% `

Wednesday, March 5, 2014

Wed 3/5 - Upper

Tue 3/4 - Rest
I weighed 185.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 243 404 41  2,966
Calories 974 1614 365  2,953
Percent 33% 55% 12% `

Wed 3/5 - Upper
Workout: LA Fitness
65 min + 10 w/u = 75 mins

Went to the gym with Sarah after work. Earlier today I decided that since my weight dropped back down quite a bit the last 2 days, I wasn't going to cut all week. Therefore, tonight I wanted a good hard WO with lots of chest volume.  I planned to try to get 5x7 at 85#'s. Well, it wasn't very close to happening. I've gotten 4x7 several times and didn't come close to that tonight. I wish I could say that I did the reps I did tonight because I was keeping a rep in the tank on each set. That just ain't true. I struggled to get what I got! Even though I was a bit disappointed in the reps, I was pleased with the effort and volume. In hindsight, I probably should've tried 80#'s for 5x6-7.  Sarah had similar results. For some reason, neither of us had it tonight on incline. Bench was OK. I would've liked to do another set or two, but my R shoulder wasn't having it. Fly's were good.

I went much heavier than normal on rowing, and so glad I did. Felt great and back was pumped. I thought I'd have to cheat a LOT with these weights, but my form was actually still pretty good. Plan was basically to do 2-3 heavy sets and then 1-2 back-off sets. It was good to do this tonight. It made me realize that I really haven't pushed the weights very hard on rows (not like I do on incline anyway). Yet my back continues to progress faster than chest. What am I missing? I may just have to try higher volume on pressing. My shoulders aren't going to like that much.

Finished up with some quick heavy tri work and rear delts before we ran out of time.  Overall very pleased with this WO. No fluff. Just good heavy work. Nice!


I weighed 184.0 this morning. After tonight's WO I'm trying to get enough cals in to recover.

Monday, March 3, 2014

Mon 3/3 - Upper

Workout: Golds
(80#Inc)8,8,8,8 Very nice
67 min + 10 w/u = 77 mins

Had a great weekend skiing at Liberty with Gregg, Hayden, Elena and Sarah. Was feeling a little beat up this morning and we had a snow storm last night and I was feeling like sitting on the couch working and relaxing all day, but also really wanted to work out after having the weekend "off". Because of the snow, LA Fitness was closed, but our stand-by Golds was open so we worked out there today.

Incline went really well. I used 80#'s and got 4x8 w/ good controlled form. This matches my PR from last bulking cycle and it wasn't a killer. I've definitely gotten stronger this cycle. Nice progress. Seated rows felt good. This machine at Golds is REALLY smooth. Bench was good and my shoulders felt OK. I wanted to do another set or two, but shoulder is feeling pretty good and didn't want to do anything to change that so I did 2 sets of incline fly's. Bumped up the weight on these and they were really good. Sarah did 4 sets of barbell bench.

Pulldowns were good. The DB's are different than at LA fitness and they didn't feel very comfortable for overhead tri's so we just did 2 sets. My favorite iso row machine is here at Golds, so we took advantage of that and did 3 sets. Finished up w/ some abs, delt and curls. Sarah did t-twist instead of curls. My lower back was a bit sore, so I swapped them out. I went heavier on crunches than I've ever gone here so abs are getting stronger too. Nice.

Very good WO. It's a little difficult to judge the weights at a different gym and while using different equipment. For example, the incline is set steeper here than at LA Fitness, pulldown machine weights are different, etc. But, we got some really good work in today, and I'm very glad given what I weighed this morning...


I weighed 188.0 this morning. I didn't eat terribly over the weekend and know I burned a lot of cals skiing, but weight was so high this am. Probably mainly due to eating sushi late last night and then a huge bowl of froyo right before bed. I should stabilize back down w/in a day or two.

Sat/Sun 3/1-3/2 - Ski Wknd at Liberty

Great weekend skiing with the kids and Sarah at Liberty. We had great weather and all skied together Sat and Sun.  All of us were able to more/less ski the same runs and it worked out really well to stay together throughout the weekend.  Really wonderful time. This was my first time skiing in about 20 years and it came back to me rather nicely. The skis these days are SO forgiving and easy to use.